0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to WOD

20:00-60:00 WOD

60:00-65:00 Cool-down

General Warm-up

3 rounds

Banded Hip Flexor Stretch

Banded Lat Stretch

Lying Glute stretch

WOD Prep

2-3 Rounds

5 Toes to Bar

2 Power Cleans (build to WOD weight)

2 Deadlift (build to WOD weight)

5 Burpees

WOD:

Teams of 3 For Time:

12 Rounds:

18 Toes to Bar

18 Power Cleans

*must alternate every 6 reps, one person working/two people resting

12 Rounds:

18 Deadliift

18 Burpees

*must alternate every 6 reps, one person working/two people resting

*PARTNER OPTION: 12 reps of each, split reps as needed

Pace Goal: 34:00-42:00

Beginner: Lying Straight Leg Raises, 95/65, 115/75

Scaled: Hanging Straight Leg Raises, 135/95, 165/115

Rx: 155/105, 185/125